Barbell Variations
Eight weeks for a lifter who knows the big lifts: every main lift swapped for a variation — wide and narrow squats, decline bench, deficit deadlifts, long-bar rows.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 3
- Level
- Intermediate
- Gear
- A barbell and plates, a squat rack, a bench that declines, and a landmine or a corner to wedge the bar into.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Squat
- Wide-Stance Squat 4 × 5
- Standing Bradford Press 3 × 8
- Two-Arm Long Bar Row 3 × 8
- Rocking Calf Raise 3 × 12
- Barbell Side Bend 2 × 10 each side
Wide stance: toes out, knees track over them, sit down between your heels. Bradford press is light and smooth. Rest 2 min.
Day 2 Press
- Decline Bench Press 4 × 6
- Seated Barbell Military Press 3 × 8
- Barbell Pullover 3 × 10
- Wide-Grip Barbell Curl 2 × 10
- Decline EZ-Bar Triceps Extension 2 × 10
Decline bench: feet hooked, bar to the lower chest. Pullover is a stretch, not a lift; keep it light. Rest 2 min on the bench.
Day 3 Pull
- Deficit Romanian Deadlift 4 × 6
- Narrow-Stance Squat 3 × 8
- One-Arm Long Bar Row 3 × 8 each side
- Single-Arm Landmine Press 3 × 8 each side
- Barbell Ab Rollout 3 × 6
Stand on a plate for the deficit; hips go back and the bar stays on your legs. Rollout only as far as your back stays flat.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
Get all 8 weeks free with a trainer.
Ask your trainer
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